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Reebok CrossFit Back Bay
13 Jul
by: Published in Uncategorized

Skill:  15 mins to find:

Heavy set of 8 Shoulder Press

WOD 1: For time: July Baseline Re-Remix:

10 Cal Row
30 Hang Power Snatch (75/55)
30 Wall Balls (14/10)
10 Cal Row
20 Hang Power Snatch (75/55)
20 Wall Balls (14/10)
10 Cal Row
10 Hang Power Snatch (75/55)
10 Wall Balls (14/10)

WOD 2: For time: July Baseline Re-Re-Remix:

10 Cal Row
10 Power Snatch (75/55)
10 Wall Balls (20/14)
10 Cal Row
20 Power Snatch (75/55)
20 Wall Balls (20/14)
10 Cal Row
30 Power Snatch (75/55)
30 Wall Balls (20/14)

==

Dejavu much…

Well you shouldn’t be because these are all brand-new-state-of-the-art-just-out-of-the-package-but-still-in-its-original-packaging-born-on-july-14-2014-and-best-before-july-15-2014-do-it-now-or-forever-hold-your-peas-?-piece-?-peace-?-dawn-of-a-new-fitness-era-re-releases of very similar workouts.

Have a good Monday and a great week,

CG

==

12 Jul
by: Published in Uncategorized

Team WOD 1: For completed rounds:

5 mins to complete: 100 Burpees

4 mins to complete: 100 Hang Power Cleans (115/75)

3 mins to complete: 100 Russian Kettlebell Swings (24/16)

2 min to complete: 100 Shoulder to Overhead (75/55)

One minute rest between challenges

Team WOD 2: For completed rounds:

5 mins to complete: 125 Burpees

4 mins to complete: 100 Hang Power Cleans (115/75)

3 mins to complete: 100 Russian Kettlebell Swings (32/24)

2 min to complete: 100 Shoulder to Overhead (75/55)

One minute rest between challenges

==

We have had this challenge before…

The first time we did it, I asked for some feedback because I was not sure as far as the rep schemes (whether it would be enough).  Since then, the numbers were moderately adjusted to create a more appropriate challenge.  Please feel free to email me once more with your thoughts about work and rest and if it was too much or not enough.

So I can adjust for the next time,

CG

==

11 Jul
by: Published in Uncategorized

Team WOD: For time:

4000M Row

One partner rows while another partner does:

4 Hang Power Clean (125/80)
6 Front Squats (125/80)
8 Shoulder to Overhead (125/80)

If the barbell is ever dropped, partners will switch activities.  The partner who was rowing will pick up right where the other partner left off.

==

That was easy…

Reading the workout description wasn’t bad at all.  I mean, you started at the top and you worked your way through each word at a nice steady pace.  There were numbers you had to decipher and even instructions to decipher.  Maybe you stopped at some point and thought about how this whole thing would play out.  Fortunately for you, the workout will be very similar to your reading experience.

Except much harder,

CG

==

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